Raquel's Story

With obesity being one of the most prevalent issues in America, we can’t help but wonder how we got here. Is it the convenience of fast foods? The time to find for exercise, that most of us don’t have? Or the expenses of making healthier food choices? No one knows. Genetics, lifestyle, environment have all been attributed to this epidemic and with all of the new health initiatives why aren’t we seeing a difference?

Raquel Clarke did something that we don’t hear enough about. Instead of going on a fad diet or eliminating carbohydrates, she modified dietary choices and introduced a workout regimen and has since lost 65 lbs.

How did Raquel find the courage, determination and time to completely change her lifestyle around?

It was in January 2012 that Raquel realized a drastic lifestyle change was necessary for her health.

“One day I was heading to work and a very elderly woman, in her late 80's, stopped me with tears in her eyes. She told me I have a pretty face, but that I was too obese! She went on to tell me that her granddaughter died right before she turned 21 because she was almost 300lbs and did not pay attention to the warning signs of her body. Sound familiar? Yeah, imagine how I felt. That woman was sent to me. Her words changed my life. I worked out that night and started my journey.”

These changes weren’t easy Raquel had to fail a few times before she could master the transition. “It took me over 2 years of crying, quitting and trying again to get it right” said the young woman. At first her goals were impractical, she aspired to lose extreme amounts of weight in very short periods of time. After realizing that these goals might be unrealistic she re-evaluated, did some research and started small. She began with a goal of 5 lbs. and every time she reached that goal set it at another 5. That’s when Raquel started seeing results.

Raquel incorporated an intense workout regimen with a healthier diet. Weight gain is defined as caloric intake exceeding that of calories expended through physical activity. When you find a balance between the two is when you will see weight loss or maintenance, depending on your goal.

Her fitness routine consists of 4-6 days a week with “Spin, Zumba, Pilates, Weight Training and Personal Training sessions”. This was very different for someone who once led a strictly sedentary lifestyle. Increasing physical activity is associated with increasing insulin uptake into cells, weight loss, stronger bones, healthier heart and many other benefits.

Her diet consisted of portion control “If it will spill out of the palm of my hand, which is about a cup, then it's too much” said Raquel.  She also increased vegetable intake, drinks more water, eliminated fried foods, fatty meals and soda and admits to occasionally rewarding herself with sweets. Depriving ourselves of our favorite foods will not work, it is moderation that is key when it comes to healthy living. By making these particular changes Raquel began feeling and looking better continuing to fuel her motivation.

Although Raquel has experienced a lot of success already she also endured obstacles that could have hindered her progress. The most difficult one was the lack of support from some of the closest people to her; family and friends.

“I just learned to not care or rely on others. All I ever really need is myself and it took some time to master that. I am in a different state of mind and what other people think or say doesn't phase me anymore. I lost over 60lbs., how many people can say that? I've done some amazing things on my own, I can't let other people deter my success.”

To find success in weight loss and weight maintenance the key is to be mentally prepared to make certain changes. Many diseases are lifestyle related such as lung cancer and smoking, obesity and diet, type 2 diabetes and diet. By making lifestyle changes we can decrease the risk of comorbidities, but it is making these changes and making them permanent that can be the most difficult. Raquel continues to stay motivated because of the results that she sees in her appearance and overall well being. The most rewarding part for her is her newfound love for fitness and how she can be an inspiration for others.

“Through this journey, I have learned that I am a pretty damn strong person. I learned that I have a great deal of self-control, will power and determination. I also learned to accept myself and that no matter how much I try to cover up, people will still see a big girl and that’s OK. I am still learning to take successes and failures in stride and not dwell in the moment!!”

Where is she now?

Raquel is pursing her dream of becoming a dance instructor. She is continuously inspired and motivated by one of her Zumba instructors who has become her “mentor”. Recently Raquel was also given the opportunity to be featured in her new fitness video Zumba Sentao, zumba with a chair.  While continuing to incorporate fitness into her every day life Raquel still works towards better eating as well. Although it is hard work the results are worth the effort, a healthier life.

Looking back, Raquel offers herself some advice preparing for her journey. 

“Old Raquel, prepared to be mocked, misunderstood, hated, laughed at and looked down upon. Small minds cannot comprehend the greatness that you have planned for your future. Take your time, learn, and disregard the negativity.”

Raquel’s story is nothing less than an inspiration. Through her hard work, dedication and determination she has achieved so much. Without the clutch of a fad diet or restricting food groups Raquel proves that a healthier lifestyle can be obtained by moderation and self-control. Today she is working on becoming a dance instructor to continue incorporating fitness into everyday life.

From Raquel:

To the person starting their journey, I leave them with a quote from Earl Nightingale.

“Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; We might just as well put that passing time to the best possible use.”

To follow Raquel and her future success checkout her blog documenting her journey to a healthier life:

http://sizequelsz.tumblr.com/

Check it out!

I added a new box to the page that has some other great websites I think you should try!!!


< -- Check out the slim kicker app for smart phones and the wake surgical links to the left of this post! Enjoy!

Fuel Up Play 60 NFL Draft Event

   Today I was able to participate in yet another venue in which I got to work with the National Dairy Council and Play 60. Play 60 is a program that aims at introducing at least 60 minutes of physical activity a day into children's routines through professional football players.

   The event took place down town and within 2 days had about 600 students from NY and NJ. I volunteered with the National Dairy Council where we set up a calcium station for the kids to see how important the mineral is. We handed out polly-o string cheeses and of course some free goodies such as: wrist bands, head bands, etc.

  All of the things that goes into making this event happen is ridiculous. You have breakfast, lunches, under armor, other sponsors and volunteer coaches that lead the exercises aside from the players. The main players were the top NFL 2012 draft picks such as: Andrew Luck, Justin Blackmon, Stephon Gilmore, Michael Floyd, etc. It also had some current players such as Osi Umenyiora from the NY Giants and plenty more.

   The event is truly an inspirational one in how it uses the role models to teach the kids the importance of physical activity and overall health. I had a blast and hope to one day have the opportunity to do it again! Check out the pictures below!

Special thanks to the National Dairy Council for the amazing event they put together, Play 60 and to all of the people involved in the organization working towards a healthier future for children!

SCAN's annual symposium in Baltimore 2012

   This past weekend I had the amazing opportunity of attending SCAN's annual symposium in Baltimore, Maryland. For starters I want to say that although I am a Pittsburgh fan, Baltimore was a great city.

My responsibilities entailed being in charge of the silent auction. One of the many amazing opportunities that SCAN offers at it's venue was the funds from the silent auction going towards the graduate research program. I though this was a great way to motivate people to bid on popular books, diets and such from renowned sports dietitians from all over.

On top of all this I got the chance to network with some of the most inspirational people. My favorite part of the weekend was hearing Leslie Bonci speak about recovery foods and preventing inflammation and anti-inflammatory foods. Leslie is such an inspiration juggling all of the teams that she does. She was charismatic, intelligent and super outgoing. When I approached her after her lecture and introduced myself she had remembered me and doing the interview for my blog. I was in awe.

Overall the weekend was a success I got the chance to meet some of the most wonderful people that have further inspired me. I hope to one day be where they are.

Busy semester

Sorry I haven't been blogging much I have had quite an intense semester. I just wanted to note that I will be documenting my 2 upcoming experiences within the last week: My weekend in Baltimore, MD for SCAN's annual symposium, as I am volunteering and Next week Fuel Up Play 60's NFL Draft event that I am also volunteering for. I look forward to both of these events and to sharing it with you!

April 20-22--- SCAN's Annual Symposium

April 25---Play 60's NFL Draft Event

Interview with Daphne Oz: author of The Dorm Room Diet and cohost on The Chew's

Not only is Daphne Oz the daughter of everyones favorite Doctor, Mehmet Oz, but the writer of "The Dorm Room Diet" as well as one of the hosts on The Chew. Being an advocate for public health and through her endless efforts in the community, Daphne has made healthy living fun and affordable for everyone.  

Me: I know that you are an advocate for healthy living and eating, what has motivated you to pursue that path?

Daphne: Through developing my own healthy lifestyle, I came to understand how valuable an education in health can be, especially if learned at a young age. As children and young adults, we haven’t yet formed our permanent habits, and are much more flexible when it comes to turning new information into action. Even better, we are great at taking this information and spreading it to our families and communities so that everyone gets to benefit.

But I also realize it’s not just about the information—it’s also about how you receive it and whether it’s presented in a way that makes sense in your daily life.

Even though I had access to plenty of health knowledge growing up, I struggled with my weight throughout adolescence, and was only able to permanently shed thirty pounds (without ever going on another diet!) once I gave the hard facts emotional meaning and application in my every day life.

I wanted to share the tips and tools I developed with my peers, which is why I wrote “The Dorm Room Diet.” Now that I’m out of school, my goal is to have students groups on campus take ownership of the book and it’s material and make it a dynamic resource for those of you still on campus and beyond. (PS. The same tips and tricks have served me well now that I’m out in the “real world!”)

I am all about figuring out how to make health a priority and not an obsession—I want you to get to enjoy all your favorite foods while cutting corners on fat and calories where possible, which is why you will never see me serving up “rabbit food” on ABC’s The Chew. Healthy eating has to be delicious if I want you to stick with it long term, so my goal is to show plenty of taste bud-tantalizing meals for you to try. Of course, it’s also about embracing smart choices and figuring out those areas where you can choose the healthy option so that you can feel good about indulging in something truly worthwhile down the line.

Most importantly, I want you to have FUN being happy and healthy, and it’s my job to make it easy for you to create a healthy lifestyle plan that works for you.

Me: What was your childhood like and how do you think that has influenced your professional choices?

Daphne: I was very lucky to grow up in a huge family, so I learned how to be heard and always felt included. It was wonderful to have this organic support system. The fact that they could set a healthy example for me, and help me to feel good about myself, made all the difference in my being able to achieve health for myself. I also learned a ton just bit sitting around our family dinner tables where total body wellness—physical, mental, spiritual, emotional—were always topics of conversation. Growing up in this atmosphere certainly influenced me to want to keep learning, and to help those interested in finding out more about how to improve their lives with practical, easy-going advice.

Me: What does a day in the life of Daphne Oz consist of today?

Daphne: These days, I get up at 5:15am, stumble blindly into the shower, and then rush uptown to our studio to sit in hair and makeup while we do our morning meeting and rehearsal. We tape a show or two, and then I like to walk the 2.5 miles home, especially since we’ve been having such beautiful weather here in NYC! It’s a solid 45 minutes of personal time to decompress, brainstorm new segments, plan out the rest of my day and daydream. Then I’m usually catching up on emails, making phone calls and working on my next book, which is coming out next year—so excited! I try to workout in the afternoon at least 5 days a week—either a run, a spin class or yoga. By then, it’s time to figure out dinner with my husband and read scripts for the next day’s show before crashing into bed with a good book (or The Good Wife!).

Me: Working on The Chew, what are some new things that you have learned about yourself, healthy living and cooking?

Daphne: I’ve learned how important it is to remind myself—and our viewers—how delicious healthy cooking can be! So often, people fall into the rut of repeating menus, and we get bored. It’s easy to get scared by unfamiliar ingredients or flavor combinations. The hurdle to healthy living is learning how to make it easy and indulgent—something that’s simple to work into every day life, given all the stresses and time pressures we all face, but still provides the sensory “wow” we all want. On The Chew, each one of the hosts is focused on providing fun, simple inspirations that give our audience a foundation to build their own habits on.

Me: With all that you have accomplished how do you still manage to find time to take care of yourself and put your health first?

Daphne: We will always be battling the clock for more hours in the day, but we make time for the things that matter. If it means I don’t have a chance to respond to every tweet (as much as I would love to!) or run all the errands I need to so that I can make it to the gym, then that’s what has to happen. Moreover, if I can’t make it to the gym so I can have a real conversation and sit down for dinner with my husband, then that’s worth it to me.

When it comes to my health and eating well, pre-planning makes all the difference! I make a large batch of healthy essentials every Sunday night so that it’s easy to make healthy choices throughout the week because the food is right there waiting to be eaten…the worst is when you’re forced to eat junk out of convenience because it’s your only option.

Me: What do you think is the most prevalent health concern during the holidays?

Daphne: Year round, I think the most prevalent health concern is: “How do I take care of my health and still enjoy my life??” My answer to this is that health has to be a priority and NOT an obsession. Don’t treat making a commitment to being healthy feel like a death sentence for all the food you love to enjoy because guess what? You’re still going to get to have them! All that’s going to change is the thought process that goes into making your eating choices. So, instead of mindlessly gobbling a stale, store-bought cookie lying on the counter simply because it is there, you are going to give yourself a few seconds (count to your age) to decide whether this is an indulgence that is really going to satisfy your craving and help resolve your will to eat well the rest of the time. If it’s not, then the urge to indulge has probably already passed. If it is, then go ahead and enjoy guilt-free! And then get back on the wagon and realize that this is part of a permanent journey and not a sprint to the finish line of a fad diet that has you constantly feeling deprived. What makes a healthy lifestyle plan work is remembering that indulging—on occasion, in moderation, and for the right things—will be why you success long-term. I like to think of it as having your cake and eating it, too.

Me: Aside from that if you have any advice for me, a student studying dietetics, I would love to hear what you have to say.

Daphne: Hi Jessica—thrilled you are pursuing a career in public education through dietetics! We need more professionals like you who are committed to making sure everyone has the facts they need to be healthy and who are willing to help them figure out an individualized plan that will work! As I mentioned above, the vehicle for information is often more important than the information itself—if you can approach the client with compassion and understanding, and give them tips and tools that will help make it easy for them to transition to a healthy lifestyle plan, they will have the best shot at long-term success.  Thrilled you are enjoying The Chew! 

**Special thanks to Harry Burton for help making this happen and of course Daphne Oz for taking the time out to do the interview, it was greatly appreciated!!! 

Tune into The Chew to check out some of Daphne's great recipes weekdays at 1pm on ABC

Chocolate- Heart Healthy Candy

     Today is Valentines Day and February is also heart health month. In recent years studies have been conducted on the benefits of chocolate on the heart and since this month we see a lot of both of those I thought it be best to look at which kind of chocolate is good for you and how to eat it appropriately.

What does chocolate have that benefits our health?
- Chocolate is rich in a plant nutrient called flavonoids and the main type found in it is flavanols.

 Flavonoids- work at protecting the body from toxins as well as repairing it. They can be found in fruits as well as vegetables and have somewhat of an antioxidant effect.

**Antioxidants are important in preventing oxidative damage to the body from cigarette smoking or other toxins. An example of the power of an antioxidant would be putting lemon juice over an apple. The acidity prevents the apple from browning and is similar to how these things can function in your body to prevent cellular damage and toxins. They can be found in many fruits and vegetables. 

Flavanols- the main type of flavonoid in chocolate and is thought to have potential influences on heart health include: improving blood flow (especially to the heart), lowering blood pressure and decreasing the risk of blood clots.

How much chocolate is good for you?
- Most commercial chocolate products process their item so much that much of the flavanols are lost during production. Candies that are loaded with sugar are not a good source of these plant nutrients. Your best bet would be buying dark chocolate over milk chocolate. You can also get flavanols from wine, fruits, vegetables and more.

- Although chocolate has fat in it, it is made of fats that have good benefits on your bad cholesterol. The real fat comes from the other ingredients in chocolate like the caramel, marshmallows, etc.

Try to eat about 1 ounce of dark chocolate if desired and avoid those calorically loaded chocolate candies. 

Happy Valentines Day!